Strength Cycle Week 2 Day 6

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 KB RDLs

10 Squat Jumps

10 Hanging Knee Raises

3) MetCon:

Partner For Time:

100 Russian KB Swings

Partner 1: 50 Toes to Bar

Partner 2: 50 Box Jumps

100 Russian KB Swings

Partner 2: 50 Toes to Bar

Partner 1: 50 Box Jumps

100 Russian KB Swings

*split swings as needed, one person working/one person resting during toes to bar and box jumps

*Pace: Aggressive: 20:00, Solid: 22:00 Limit: 24:00

Beginner: 26/18, 16/12”

Intermediate: 35/26, 20/16”

Advanced: 53/35, 24/20”

Sport: 70/53, 24/20”